Lead Foot

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

Mobility

Chest Stretch: 1 Minute

Child’s Pose: 1 Minute

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

5 Pull-ups

3-5 CTB Pull-ups

5 Knee Raises

5 TTB

Metcon

Rest 4 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

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